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Morning Sunlight Exposure

productivity · easy · 10-20 min/day

What is Morning Sunlight Exposure?

Getting bright natural light in your eyes within 30-60 minutes of waking to set the circadian clock, boost the cortisol awakening response, and improve alertness and mood throughout the day. Targets melanopsin ganglion cells that signal the hypothalamus.

Is there evidence for it?

EVIDENCEstrong

How do you do Morning Sunlight Exposure?

  1. 1.Go outside within 10-30 minutes of waking — do NOT look through a window (glass filters key wavelengths)
  2. 2.Spend 2-10 minutes in direct sunlight on clear days, 10-20 minutes on cloudy days
  3. 3.Do NOT wear sunglasses during this practice (regular prescription glasses are fine)
  4. 4.Combine with a morning walk, coffee on the porch, or outdoor exercise for habit stacking
  5. 5.If waking before sunrise, use a 10,000 lux light therapy lamp at arm's length for 20-30 minutes

How long does it take?

10-20 min/day.

Is it hard to start?

easy.

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PRACTICE ITA day with purpose — 5 minute guided meditationFree guided audio, no signup, nothing to install. From Neuro Atelier, our meditation studio.
Source: Andrew Huberman (Huberman Lab); circadian biology research; light therapy evidence base for SAD and circadian disorders
circadian · sunlight · cortisol · alertness · morning-routine · huberman
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This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.